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Dumbbell Incline Skull Crusher
An isolation exercise using dumbbells on an incline bench that targets the triceps, especially the long head, for arm hypertrophy and strength; provides a deeper stretch compared to flat variations.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Chest, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Chest
2/10Mid Chest
Abs
1/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie back with dumbbells in hands, arms extended above chest with neutral grip.
- Bend elbows to lower dumbbells toward sides of head, keeping upper arms stationary.
- Pause briefly at bottom for triceps stretch.
- Extend elbows to press dumbbells back to start position.
- Maintain straight wrists and tucked elbows throughout.
- Avoid locking elbows at top to keep tension on triceps.
Coaching Tips
Form Cues
- Upper arms fixed
- Elbows point to ceiling
- Squeeze triceps at top
- Control the descent
- Wrists neutral
Breathing
Inhale as you lower the dumbbells, exhale as you extend them back up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until forearms are parallel to floor or feel stretch in triceps; extend to full arm straightening without elbow lockout.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute elbow or shoulder pain
- Keep core engaged to stabilize
- Use spotter for heavy sets
- Limit depth if shoulder discomfort occurs
Spotting
Spotter can assist by supporting dumbbells at bottom position or during extension; recommended for heavy loads to prevent elbow strain.
Common Mistakes
- Flaring elbows outward
- Swinging or dropping weights
- Lowering dumbbells to touch head
- Arching back off bench
- Incomplete range of motion
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Recent upper arm injury
Flexibility Needed
- Adequate shoulder flexion
- Elbow extension range
Build Up First
- Master basic triceps extension
- Stable core engagement
- Proper pressing form
Also known as
Incline Dumbbell Triceps Extension, Incline Dumbbell Skullcrushers
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